The most likely reason your knees hurt badly at 18 is due to overuse or a training routine that lacks sufficient stretching and strengthening exercises, rather than an underlying physical defect in the knee itself. Adolescent anterior knee pain is a common issue.
Here’s a breakdown of potential contributing factors:
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Overuse:
- Participating in high-impact activities or sports without adequate rest.
- Increasing training intensity or duration too quickly.
- Repetitive movements that strain the knee joint.
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Muscle Imbalances:
- Weak quadriceps (muscles on the front of the thigh) or hamstrings (muscles on the back of the thigh).
- Tight hamstrings or iliotibial (IT) band.
- Poor core stability, which can affect lower body mechanics.
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Inadequate Stretching and Strengthening:
- Not warming up properly before exercise.
- Skipping stretching after exercise.
- Neglecting exercises that strengthen the muscles around the knee.
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Improper Technique:
- Incorrect form during exercises or sports activities.
- Poor biomechanics that place excessive stress on the knee joint.
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Other Potential Contributing Factors:
- Patellofemoral Pain Syndrome (PFPS): Pain around the kneecap, often exacerbated by activities like running, jumping, or climbing stairs.
- Osgood-Schlatter disease: A condition affecting the tibial tuberosity (the bony bump below the kneecap) during growth spurts.
- Chondromalacia Patella: Damage to the cartilage under the kneecap. (Less likely, but possible).
What Can You Do?
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Rest and Activity Modification: Reduce or avoid activities that worsen the pain.
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Stretching and Strengthening:
- Quadriceps stretches: Lie face down and gently pull your heel towards your buttock.
- Hamstring stretches: Sit with legs extended and reach towards your toes.
- Calf stretches: Lean against a wall with one leg straight back and the other bent forward.
- Straight leg raises: Lie on your back and lift one leg straight up, keeping the knee locked.
- Wall sits: Lean against a wall with your knees bent at a 90-degree angle.
- Lunges: Step forward with one leg and lower your body until both knees are bent at a 90-degree angle.
- Glute bridges: Lie on your back with knees bent and lift your hips off the ground.
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Ice and Compression: Apply ice packs to the knee for 15-20 minutes several times a day. Use a compression bandage to help reduce swelling.
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Proper Footwear: Ensure you are wearing supportive shoes that fit well.
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Consult a Healthcare Professional: If the pain persists or worsens, see a doctor, physical therapist, or athletic trainer for a proper diagnosis and treatment plan. They can assess your specific condition and recommend appropriate exercises, stretches, or other interventions.
In summary, your knee pain is likely due to overuse, muscle imbalances, or inadequate conditioning. Addressing these factors through rest, targeted exercises, and potentially professional guidance can help alleviate the pain and prevent future problems.
